Monthly Archives: April 2012

Tuesday 5-1-12

I know many people are uncertain about when they owe their dues. Our numbers have gone through the roof and don't fret, we have implemented a billing system that will take effect asap. This will eliminate any future confusion and perhaps give us some options on billing and memberships. Today what we will do is focus on our strength movements. I want to progress through how we might warm up for the weights, how to set up properly and then how Read More...

Monday 4-30-12

WOW! This month flew by! I didn't realize how close we were to May until I put the date on today's WOD. We're gonna do a little twist this week (like you've never heard that one before). I want to put our strength on Tuesday and Thursday. I believe it will work brilliantly. We will warm up and stretch accordingly before each WOD and I still really want to get everyone mobilizing after. Group Warm Up then "Hope" Three rounds of: Burpees 75 pound Power snatch Box jump, 24" Read More...

Friday 4-27-12

I have been reading on two of the most common injuries in an athletes life, the knees and the shoulders. It's amazing how prevalent these injuries are and yet how avoidable they are at the same time. Knee problems are often thought to be from overuse or weak knees. So they get wrapped and they get worked to get stronger. Someone reaches out with a hand and experiences shoulder pain. They must have weak shoulders, so they work their shoulders. Read More...

Thursday 4-26-12

I really have to say I cannot get enough of all the comments everybody has been posting. I get a feel for what everyone is thinking and frequently I get a great laugh. We have an incredible community! I wanted to share some thoughts on a couple of conversations I've had within the last week. CrossFit has built quiet a reputation for being a real kick ass workout and rightfully so. I mean you don't see many health and fitness Read More...

Wednesday 4-25-12

I have been noticing less and less strength work after the WODs lately and then I get questions like, "what can I do to get better pull ups?" I can't think of a better way to sum it up than the quote below. "...a weight that feels light off the floor can be pulled faster than a weight that is comparatively heavy. If you’re not in shape to recover from a heavy pull, I can’t think of a better way to Read More...

Tuesday 4-24-12

Core stability is one of the biggest buzzwords in the fitness training community today. There are more programs and gadgets claiming to target “the core” than can be counted. The effectiveness of most of them is questionable, but we’ll leave that alone. First, lets clarify what the core is. The foundation of the body from which the extremities (arms and legs) can move and function includes the spine, scapulae (shoulder blades), and pelvis. Therefore, the muscles involved include abdominals, back extensors, muscles acting on the hips Read More...

Monday 4-23-12

The Somatosensory System is a series of neurological receptors in the skin and soft tissue of the body that provide information to the brain about pressure on that tissue. If you are standing the middle of a room, somatosensory receptors in your feet are informing your brain about how much pressure the floor is exerting on you. Is your weight evenly distributed across the sole of the foot? Or, is your weight more towards one side, your toes, or your heels? If your shoes Read More...

Saturday 4-21-12

It's time!!!! 1 Year Anniversary Party We will Kick off the festivities at 10 a.m. and wrap up @ 2. I will show up 9ish to open the doors and start preparing. Anyone that wants to chip in is welcome. The bounce house is scheduled to be put up @ 9. The food will show up @ 11. Emily put a slide show together of the last year. We will give away prizes, cool prizes, to visitors and members. Daylon is even Read More...

Friday 4-20-12

Warm Up: Row 300 M, 20 Wall Ball Shots, 20 Tuck Jumps, 10 Cartwheels 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30/24 inch box GHD sit-up I hope everyone enjoyed the break from the double unders. I believe that was the first WOD prescribed with singles from our box. Read More...

Thursday 4-19-12

It's cool that everybody gets worked up about the WOD and checks out what we're doing the night before. That's how it's supposed to work. What's really cool is when all you You Tubers search frantically for an exercise you have no idea what it is. You can't find it and when you text everybody else they say they don't know either. Mwuahahahaha! Don't freak out you can actually find this one on You Tube. The party this weekend - Only one Read More...